Healthy and Strong 4-Week Workout Series – Week 4

High 5! You’ve made it to week 4 of the Ready For Spring Workout Series.

Can you believe it’s already been 4 weeks since we started the Ready for Spring series? It’s true, it’s the last week of this series, but don’t think if it as the end. Think of it as a new beginning to [or continuing] your fitness journey.

Health and fitness are a way of life. This is a lifestyle that’s not meant to be started and stopped with the beginning and the end of a workout challenge or series. The more consistent you are with your workouts, the more successful you will be and the better you will feel.

Celebrate your success! You’ve worked hard for the past 3 weeks (and will continue to during week 4), started new healthy habits, and set yourself up for a healthier lifestyle.

The takeaways from the Ready For Spring Workout Series should be:

You can make time for an active lifestyle.

You should choose your own pace and intensity for workouts.

Set goals both short-term and long-term, but use them only as guidelines.

When presented with a challenge you will rise to the occasion to achieve your desired results.

Track your workouts and celebrate your successes

Rest and nourishment are important!

Be on the lookout for more seasonal fitness series to help keep you motivated, healthy and feeling amazing!

Workout series success tips:

Schedule and track your fitness with the Fitness Tracker included in the download.

Alternate cardio and strength days with at least 1 rest day.

Hang the motivation poster wherever you will see it often.

Commit and workout with a friend or group of friends.

Consider repeating the series after Week 4.

MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS

Each exercise should challenge your muscles enough that you struggle toward the end. If you’re able to complete the prescribed amount of time/number of reps with ease, modify to increase the challenge. Consider adding light weights, increasing the reps or repeating the daily workout a second time. If any exercise is too hard, choose an easier variation of the move or add rest time in between each exercise.

EXERCISE INDEX

Burpees (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs

Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis

High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves

Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up

Lunge with Rotation (1) Hold a single dumbbell with both hands just below your chin. (2) Step forward into a lunge with your left leg. As you lunge rotate your upper body toward the same side as the leg you’re using to step forward. Brace your core through the entire movement. (3) Repeat with the opposite leg. Lunge left and right is one rep. [Optional hand weights] Targets: obliques, glutes, hamstrings, calves

Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Russian Twist (1) Lie on your back with your knees bent and your feet flat on the floor. (2) Now sit about half way up keeping your chest and shoulders back being careful not to round your back. (3) Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. (4) Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets: rectus abdominis, internal and external oblique and transverse abs

Sit-Ups (1) Lie on your back with knees bent and feet flat on the floor. Place your fingertips behind your ears. Your elbows should be wide and in line with your body. (2) Raise your torso to a sitting position. The movement should be smooth. (3) Slowly lower your body back to start position. Targets: rectus abdominis, internal obliques, external obliques

Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.

Don’t forget your eating habits play a huge role in shaping up your body, so be sure to pair your workouts with a healthy diet. Include healthy meals packed with protein, whole grains, and vegetables in your day. Stay hydrated and fuel up properly before and after your workout with a smoothie such as this Flavors of Spring Green Smoothie.

I just text messaged this plan to myself because I am really getting serious about doing more resistance training, etc – and this is PERFECT for me, because I work out in a home gym that doesn’t have AS MUCH equipment as a typical gym! THANKS JILL 🙂

I love hearing from you, so thanks for taking the time to comment. I do my best to respond to comments, but if you have a more personal question feel free to email me at any time via the Contact Jill tab at the top of the page! Connect with:

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Jill is a wife, mom of 2, Psychologist, Certified Personal Trainer and Registered Yoga Teacher sharing a vision of healthy living to empower you to live a life of fitness, health and happiness and achieve your healthiest and happiest self. Jill believes in a balanced approach to wellness and is passionate about helping women love and care for their bodies in the midst of busy lives.

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